Pasasana or Noose Pose Yoga Steps and Benefits


Pasasana is one of the poses that you can add into your yoga routine. Pasasana Yoga is also known as Noose Pose. This pose is suitable for advanced and intermediate yoga students because it is fairly advanced posture in which you squat, bend forward and twist your body, all at the same time.
Pasasana or Noose Pose Yoga Steps and Benefits
Pasasana or Noose Pose Yoga Steps and Benefits

Pasasana or Noose Pose Yoga Steps

  • Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center.
  • Bend your knees into a full squat, with your buttocks sitting on your heels. If you’re not able to get the heels fully on the floor, squat with the heels raised on a thickly folded blanket or sandbag.
  • Swing your knees slightly to the left. As you exhale, turn your torso to the right and press both hands into the wall. As your left hand presses into the wall, the elbow should press against the outside of your right knee. Support the pose by using your right hand for leverage-the right hand will be high and the left hand will be low. For the full pose, it’s necessary to close any space between the left side of the torso and the tops of the thighs. So work the back of the left arm down the leg, moving the back of the left shoulder toward the outside of the right knee.
  • Press the knee and arm (or shoulder) firmly against each other. Use this pressure to lengthen the left side of your torso out of the inner groins, sliding it along the tops of the thighs. There’s a tendency in these deep twists to harden the belly, so try to keep your belly soft.
  • Keep the right hand on the wall or bring the palms together with the elbows angled sharply away from each other. Use the pressure of the palms to increase the twist.
  • Stay in this pose for 30 seconds to a minute. Release the twist with an exhalation, then repeat for the same length of time to the left.

Pasasana or Noose Pose Yoga Benefits

  • The abdominal muscles get stimulated when you practice the noose pose, which improves digestion and enables your body to eliminate waste material more effectively.
  • The spine stretches considerably while you execute this pose, which in turn strengthens it. The additional benefit to this body part is that the circulation of blood and oxygen to the area increases, thereby promoting a healthier nervous system
  • The regular practice of this pose tends to relieve the tension in the back, shoulder and neck.
  • The chest, shoulders, ankles, thighs and the groin area open up and become stronger, because they stretch during this posture.
  • Improves digestion and elimination.

Preparatory Poses of Pasasana or Noose Pose Yoga

  • Malasana
  • Marichyasana III
  • Marichyasana I
  • Parivrtta Parsvakonasana
  • Supta Baddha Konasana
  • Supta Padangusthasana
  • Virasana
  • Ardha Matsyendrasana
  • Baddha Konasana
  • Balasana
  • Bharadvajasana
  • Gomukhasana

Pasasana Yoga Contraindications and Cautions 

  • Lower-back injury.
  • Avoid deep squats with any knee injury.
  • Herniated disk.

How to do Pasasana or Noose Pose Yoga

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